Elliptical workouts have gained popularity over the years for several reasons. First, unlike running on a treadmill, an elliptical workout it's a great cardio workout that is easy on the joints (knees and ankles). Second, you can vary the intensity of your workout by either working out only your lower body or working out your lower and upper body by using the handlebars.
Start using the elliptical machine for 20-30 minutes, 5x a week at a low intensity. Overtime, you should increase your workout to 45 minutes to an hour, 5x a week. You can potentially burn 720 calories in an hour.
Vary the level and resistance of the elliptical to ensure you are getting the most benefit out of your workout in terms of calorie and fat burning. When you only workout at one pace, your body will get used to your routine and the workout will lose its intended effect to improve stamina, spark weight loss, and increase muscle strength.
Most ellipticals have pre-programmed exercises you can workout to, but if you are looking for an alternative below is a sample routine you can use.
- Begin with a warm up for 5 minutes.
- For 10 minutes, increase your speed and intensity to a point where you can hold a conversation and begin to sweat lightly.
- For 5 minutes, increase your speed and intensity even more. As this point, you should be sweating profusely and can hold a conversation but prefer to remain silent.
- For 10 minutes, decrease the speed and intensity where you are slightly out of breath.
- Begin your 5-minute cool down.